Tuesday, June 20th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhraadsana III)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani) variation

- Lying on back position, grab knees into chest, extend right leg to floor, pause,

   lift left leg to vertical position, pause, grab knees into chest, extend left leg to

   floor, pause, lift right leg to vertical position, pause, grab knees into chest

   (Balancing pose)

- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms